Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
WoD: For Time
5000m Row while partner does a) 4000m b) 3000m
40’ Walking Lunges
2 20’ Prowler Push (90# / 60#) a) 75#/55# b) 55#/35#
40’ Walking Lunges
50 Flutter Kicks
Notes: If going single, 5 rounds of the non-rower work followed by 500m rows.
MOB: Roll Posterior and Quads